GET YOUR FITNESS FILL

Every 2 weeks. It’s non-salesy and We never spam.

Is This The Only Diet We Need?

By The W10 Team

Our Feature in The Telegraph and ELLE:

Are these five steps all we need?

Overnight, an article written by one of the most sought after trainers in the UK, Jean-Claude Vacassin of W10 Performance, ran online in the UK Telegraph and piqued our health-addicted interest – in fact, it seems like the easiest diet we’ve ever come across. And so we wondered, is this IT?

With the January diet and exercise silly-season out of the way, now is the time that we can start to bring things back to centre and find a bit more balance in all our nutrition and exercise planning. The honeymoon period is over for most of us who started a rigid programme at the turn of the year, plus, a combination of disappointing results and the realisation that we can't sustain what we started, will have dawned upon us.

So what now? The task now, as it probably should have been on January 1, is to find a way of moving and eating that will work for us in the long-term, very much as part of our lifestyle.

Vacassin, who is known for his relaxed, life-friendly philosophy and no-BS approach to fitness tells us that despire what we've heard, actually, we don’t need to count macos, calories, daily steps or teaspoons of sugar – all we need to do is these five things:

1. Drink water

We know this one, don’t we? It’s every beautiful woman’s secret to their skin. Hydration. Vacassin says that we should be drinking a litre of water for every 25kg. If you drink significantly less than this, he advises to up your intake slowly. “We do not need to go from 500ml to three litres overnight,” he says.

2. Eat “real” food

What is “real food”? Real food that is not processed or packaged. Simple, no? Vegetables should make up your main intake, followed by everything else, such as meat, fruit, fish poultry, nuts, seeds, legumes and some grains and some dairy. “If we eat these foods, basing our meals on the palm-sized portion guideline, “ he says. “Which is a palm-size or two serving of vegetables and a palm-size serving, or equivalent, of something protein rich, we are very likely to get what we need and gravitate to our natural weight. We can add other foods as required, but this is a good start.”

3. Walk Daily

Vacassin has the philosophy that if we are just on our feet more, we would all be better off. He says a minimum of 30 minutes walking a day, everyday, will help keep our body and minds in check. “And beyond a daily walk, “ he writes, “we should consider a standing desk. If this is not viable, get up every half an hour, even if it just to sit back down again.”

4. Workout at least 100 times a year

While Vacassin says he doesn’t mind what kind of exercise you do – be it yoga, weight training, running, circuit, whatever, just make it something you enjoy and do it, and challenge yourself, 100 times a year. Sure, some weeks it may be more other weeks, you might be a bit slack, but 100 is the goal.

5. Try to get at least 50 hours of sleep a week

We could all do with more shut eye – its another one of those beautiful people staples. Sleeping is when our body recovers from the day, de-stresses and repairs, it’s one of the cheapest, easiest and most important things we can do for ourselves. Aiming for a benchmark of seven to nine hours a night is where we all need to start, failing that, just try to get at least 50 hours a week.

If you have any questions, please feel free to send us a message hello@w10performance.com

Or if you need more help and support with finding an exercise and nutrition programme that works for you, give our 30 day trial and go and let us help you get in the best of shape you've ever been in. And not just for the short term, but for life.

You Might Also Like

Everyone wants the answer to the age old question: How often should I train to get results? The honest answer (as with most things) is: it depends. The key to the question is better answered from the standpoint of how well you can recover. There's a lot of talk about over training (exceeding the physical

These five ab movements are more effective than any crunch or sit up. And so it begins… Summer is around the corner and we’re already starting to see articles and ads for 7 day ab transformations. "Do a 100 sit ups or ab crunches a day and you’ll start to see a rippling 6 pack."

How frequently do you experience lower back pain? We live in a world where a large percentage of people spend most of their time sitting down. Whether that be on the way to work, during work, coming home from work and watching TV or doing work at home, it’s no wonder our bodies are breaking

Easter Holiday Workouts One of the questions we've always been asked over the years is “I’m going on holiday, there isn’t a gym, what should I do?” The good news is that nature has blessed us all with an amazing tool called “our body” and it can be used to great effect with simple movements...

Fitness can sometimes be overwhelming. New trends pop up every single week... Should you choose spinning? Yoga? Do intermittent fasting? Go low carb? Go vegan? We all seem to get shiny object syndrome when we hear about these things, especially if whoever we hear them from got good short-term results. Here are a few things

Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.